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Maple Syrup with a Side of Chlorine

My wife and kids motivated me to get my big belly back into the pool after buying a pair of SwiMP3's for Christmas in 2008. I focused on swimming the Peaks To Portland (Maine) 2.4 mile swim in July, 2010, and have added meets and consistent training since then. I mostly swim on my own because I am only able to get together with the local Master's workout group a couple of times a month. I love the backstroke and short free events, and I have a newly discovered fondness for Open Water, having completed my first 10K in Sept '11 and 10 mile in July '12.


My faith in Christ sees me through the exhausting practices and long hours driving to competitions (well, everything day by day, actually), and helps to keep me grounded in the knowledge that the events are only to give me feedback on how my training is progressing. If you're interested, just ask.

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Check out my swimmer info page here.

  1. 06/19/18: evening

    by , June 19th, 2018 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    3 x
    - 100 ez
    - 100 mod
    - 100 fast

    100 ez
    10 x 50 pull on 1:00 [breathe 3/5 by 25]
    8 x 25 on :40 [alt choice and fast in pairs]
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  2. 06/12/18: evening

    by , June 12th, 2018 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Greg's 50th birthday bash - complete with music and 50 x 50's!
    I got in 300 warmup and we stated on the main festivities...

    01-10 on 1:00
    11-20 on :55
    21-30 on 1:00
    31-40 alternating :50 and 1:00
    41-46 on 1:00
    47-50 on 1:10 active recovery
    [Masters/Rec/2800 yds/60 min]
    ===================
    Fun swim with Carol and Greg. Tim was on his own.
    Categories
    Swim Workouts
  3. 06/09/18: morning

    by , June 9th, 2018 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    400 [every 4th lap fast]
    300 [every 3rd lap fast]
    200 [every 2nd lap fast]
    100 [build]

    2 x 300 pace-line swim
    [Masters/Rec/2200 yds/55 min]
    Categories
    Swim Workouts
  4. Workout 06/05/18: evening

    by , June 5th, 2018 at 08:21 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise

    4 x 125 pull at :20sr [breathe 3/5/7/5/3] - did 150's
    3 x
    - 100 choice on :20sr
    - 75 no-free build on :15sr
    - 50 ez on :10sr
    - 25 Fast

    200 kick/swim by 50
    200 loosen and out
    [Masters/Rec/2450 yds/60 min]
    Categories
    Swim Workouts
  5. Workout 05/29/18: evening

    by , May 29th, 2018 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull [did extra 100]
    4 x 25 burst and cruise

    2 x 100 pull "pull back"
    1 x 200 long and strong
    1 x 400 negative split [diid 500]
    1 x 200 breath set [6/5/4/4 x 2]
    2 x 100 kick-pull by 50
    4 x 50 descend
    8 x 25 ez-fast
    100 loosen and out
    [Masters/Rec/2500yds 60 min]
    Categories
    Swim Workouts
  6. Workout 05/26/18: morning

    by , May 26th, 2018 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull]
    4 x 25 together

    4 x 75 pull on 1:30 [breathe 3/4/5 by 25] (did extra 25 on #2+3)
    4 x 150 on 2:50 [fast 50 last to first, 45th = strong] (did 200's - last 50 stroke)
    4 x 100 on 2:10 [descend 1->4] (did back - last one = 1:06)
    1 x 50 easy
    1 x 50 for time - did breast
    4 x 50 loosen and out
    [Masters/Rec/2600 yds/55 min]
    ---------------------------------------
    Swam with Greg and Libby today. A hot and dry day in Bennington, our annual Mayfest to kick off the summer season.
    Categories
    Swim Workouts
  7. Workout 05/22/18: evening

    by , May 22nd, 2018 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/200 strong pull with blue paddles

    10 x 50 on 1:00 (breath right/left/build x 3, then ez
    5 x 100 on even pace [decreasing rest: :20, :15, :10, :05]
    6 x 75 k-s-p on 1:15
    50 ez
    300 loosen and out
    [Masters/Rec/2500/60 min]
    ---------------------------------
    Just me and Carol tonight, with Tim on his own.
    Categories
    Swim Workouts
  8. Workout 05/15/18: evening

    by , May 15th, 2018 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    3 x 100 pull on 2:15 [did 4 on 2]
    4 x 25 choice on :40
    1 x 300 pull on 7:00 [did 400]
    4 x 25 choice on :40
    6 x 50 on 1:00 [did 8 on :50]
    4 x 25 choice on :40
    2 x 150 on 3:00 [did 200's]
    4 x 25 on choice on :40

    4 x 50 active recovery
    [Masters/Rec/2700 yds/60 min]
    ---------------------------------------
    Good workout with Greg and Carol, Tim and Jim on their own
    Categories
    Swim Workouts
  9. Workout 05/12/18: morning

    by , May 12th, 2018 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    8 x 25 together

    The Davis Mile, broken 1650
    Subtract 2 ½ minutes for total time:
    275 swim (11 lengths) @ 20 seconds rest
    250 swim (10 lengths) @ 20 seconds rest
    225 swim (9 lengths) @ 20 seconds rest
    200 swim (8 lengths) @ 15 seconds rest
    175 swim (7 lengths) @ 15 seconds rest
    150 swim (6 lengths) @ 15 seconds rest
    125 swim (5 lengths) @ 15 seconds rest
    100 swim (4 lengths) @ 10 seconds rest
    75 swim (3 lengths) @ 10 seconds rest
    50 swim (2 lengths) @ 10 seconds rest
    25 swim (1 length)

    150 loosen and out
    [Masters/Rec/2500 yds/60 min]
    --------------------------------------
    Full crew today. Times before subtraction:
    Mike (23:25), Rebecca (28:08), Libby (28:10), Greg (28:16), Kevin (28:48), Melissa (33:48 - rest :20 each time). Mary was in for a bit and got in about 1000.
    Tags: davis
    Categories
    Swim Workouts
  10. Workout 05/05/18: morning

    by , May 5th, 2018 at 12:18 PM (Maple Syrup with a Side of Chlorine)
    Before practice this morning I met up with my first boss for his monthly breakfast with former employees at a local diner. Afterwards I made it to the rec to share in the Cinco de Mayo celebration...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    ==========================

    Another full pool with Greg, Jim, Sean, Rebecca, Kevin, and Beth. I did quarter's strong on the 200, holding 2:23s then using the 100s as recovery. I descended the 25s 13 -> 9. Now to enjoy a beautiful day in New England!
    Categories
    Swim Workouts
  11. Workout 05/01/18: evening

    by , May 1st, 2018 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/200 pull

    kick-swim-pull
    50 - 200 - 50
    50 - 300 - 100
    20 - 400 - 100

    1 x snake swim together
    3 x 50 loosen
    [Masters/Rec/2500 yds/60 min]
    ---------------------------------------
    Good swim with Greg and Carol. Tim was on his own.
    Categories
    Swim Workouts
  12. Workout 04/28/18: morning

    by , April 28th, 2018 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 2 x 25 burst and cruise, 100 easy

    Sweedish 101's
    - start on the :05, swim a 50 and finish by the :60
    - next one leaves on the :06 (1:01 interval), still finish by the top
    - go until failure. Then drop down to either every other 50 or 25's.
    *Made it to 30, so 25 x 50 = 1250 yds*

    4 x 50 loosen
    -----------------
    [Masters/Rec/2300 yds/60 min]

    Full pool with Greg, Libby, Rebecca, Meg, Mary, Kevin, and Sean. This is a fun made set that I lifted from jbs and pull out a few times a year - it is fun to see how far you can make it. I mixed in kicking, stroke, pull, and finally free. I probably could have made a couple more, but opted to finish out there.

    Updated May 4th, 2018 at 10:06 PM by rxleakem

    Categories
    Swim Workouts
  13. Workout 04/24/18: morning

    by , April 24th, 2018 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 100 choice

    4 x 50 @15sr no free
    1 x 50 kick
    4 x 50 @10sr pull at 80%
    1 x 100 kick
    4 x 50 @05sr even pace free at 80%
    1 x 50 kick
    4 x 50 @10sr burst and cruise
    3 x 100 pull on 2:10
    4 x 50 loosen and out [extra 200 during whole workout]
    ---------------------------
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  14. 04/17/18: evening

    by , April 17th, 2018 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    200 pull
    100 kick
    4 x 25 burst and cruise

    6 x 125 on 20sr (25 stroke 75 build 25 fast)
    5 x 50 pull on 1:10
    4 x 100 on 2:30

    200 loosen and out (did extra 200 during set)
    ==================
    (Masters/Rec/2500 yds/55min)
    Categories
    Swim Workouts
  15. Workout 04/14/18: morning

    by , April 14th, 2018 at 02:17 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    4 x 50 pull on :15sr
    4 x 50 kick on :15 sr
    200 choice [did extra 100]

    8 x 75 on 1:30 (rotate fast 25 back to front)
    4 x 50 on 1:10 burst and cruise
    4 x 25 on :45 (no free)
    4 x 25 FAST into 25 easy on 1:10 (focus on fast finish)

    2 x 100 pull on 2:00
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    ===================

    A good practice with Matt, Libby and Kevin. With our local meet in the books and school vacation starting we generally have a bit of a lull until the end of the month. We'll keep some speed sets going until then, when we will work on some more distance and open water-centric sets.
    Categories
    Swim Workouts
  16. Workout 04/03/18: evening

    by , April 3rd, 2018 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a nice Easter weekend with the family and also delivered the nursing home service (as I do each first Sunday of the month) to more folks than usual. Meet entries have bumped up to 22 for our meet this Saturday. Taper workout tonight...

    200 swim/200 kick/200 pull/100 easy

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise from mid-pool

    200 loosen and out
    (Solo/Rec/1600 yds/50 min)
    ========================

    Good swim with Greg, Sean, Carol and Jim. I hope to get in a quick swim Thursday or Friday. I have to wait to see if I will be able to swim or have to help with officiating based on refs that the swim team can wrangle up. I hope I can swim
    Categories
    Swim Workouts
  17. Workout 03/31/18: morning

    by , March 31st, 2018 at 12:28 PM (Maple Syrup with a Side of Chlorine)
    Life has been busy as expected since the Harvard meet. Finally able to get into the water this week with the team, which is great considering that our own home mini meet happens next Saturday in southwestern Vermont.

    200 swim/100 kick/200 pull/200 choice

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ (worked on turns)

    5 x 50 (odds fast from blocks, evens ez)

    200 loosen and out
    [Masters/Rec/1900 yds/75 min]
    ==========================

    I love using this speed set heading into a meet...thanks again Leslie! Only Greg, Sean and Rebecca in the water today.

    Preparations for the swim meet are coming along as well as expected at this point. The biggest concern I have is director is making sure that there are enough timers; because I run this swim meet as a benefit for the local age group swim team, whose season has already ended, we rely on them to run the meet while I do my best to get people here to swim in it. I don't get to really see the communication on their side so this aspect of being a director gives me the most anxiety. Right now we have 13 people who have signed up, but I'm still expecting more entries from Regional workout groups in the Adirondacks, New Hampshire, and the Berkshires. Hard to believe it's going to be our 7th annual meet this year!


    Happy Passover and Easter everyone
    Categories
    Swim Workouts , Planning
  18. Workout 03/24/18: morning

    by , March 24th, 2018 at 06:04 PM (Maple Syrup with a Side of Chlorine)
    Full pool today for Masters, a good sign since we are two weeks out from our mini meet!

    2 x [150 swim/50 kick/100 pull] plus 100 easy
    4 x 25 burst and cruise

    1 x Noah's Ark [finished at 6:40, did an extra 100 easy]

    4 x
    - 50 pull on 1:00
    - 25 FAST into 25 easy
    - 100 choice [worked on back and breast]

    200 loosen and out, with some starts thrown in. [I did 100 w/d]
    [Masters/Rec/2300 yds/65 min]
    ===================

    Good swim with Greg, Libby, Kim, Sean, Dedrick, and Kevin. Entries have been slowly coming in for our meet, and it looks like (perhaps) the snow is done!
    Categories
    Swim Workouts
  19. Workout 03/20/18: evening

    by , March 20th, 2018 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Stiff from the long weekend of swimming at Harvard, but happy to get back into the water for practice tonight. Just Greg and I were at the pool.

    300 swim 200 pull 100 kick [extra 100 here]

    8 x 125 on :20sr (25 kick, 75 build, 25 pull)
    -2min interval 1-6 mixing free/back, 2:10 with im on last 2

    100 easy
    100 kick
    4 x 50 from blocks
    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ===========================

    Updated March 21st, 2018 at 10:27 PM by rxleakem

    Categories
    Swim Workouts
  20. 03/16-18/2018: New England scy Champs

    by , March 18th, 2018 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    Back from a fun weekend of racing in Boston at the annual Harvard meet. With my schedule allowing, I was able to swim all three days of the main meet this year (as opposed to driving down for the day as I have been doing in the recent past). That third big snowstorm didn't materialize here in our area, but in trying to more more wood pellets from the basement to the living room (so my daughter didn't have to while the rest of us went on the trip) I tweaked my back on Wednesday, to the point that it was painful to bend over to tie my shoes. I was able to make it to Masters on Tuesday for a warmup and some burst and cruise swims, but wasn't able to make it back to the pool before the meet. We made the 3 hour drive to Boston on Friday morning in time for event check-in...
    http://meetresults.com/2018/nelmscscy/results.shtml

    Friday:

    100 Free: 53.94 - 3rd (26.33, 27.71)
    -- This was the first event and my back was still tight, even after warmups. I popped a 24.6 at the New Year's meet in January, so these splits seem right on. I need to work the 2nd wall more for a faster 3rd lap when I swim this next. I didn't attack the walls due to the back tightness.

    50 Fly: 27.10 - 5th
    - My start was good and my stroke felt long and powerful. The turn was good, but I need to get some more sdk's in. I was short to the wall and decided to glide...probably should have taken an extra quick stroke.

    100 Back: 1:00.93 - 2nd (29.89, 31.04)
    - I opted not to use the backstroke ledges since I have no experience with them (other than a YouTube video that I watched online). The splits were good, but each wall was horrible and I did not reach my sdk counts. It probably didn't help that I was being conservative as to not agrivate my back. I think I can get back under a minute, especially if I take it out a little faster.

    [My warmup in the regular pool was 1200 yds, and I did a total of 26 laps in the 29yd diving well lanes between events and for warmdown] After my day in the pool was complete we drove into Harvard Square to fart around and grab a late lunch before heading to the hotel to relax.

    Saturday:
    50 Breast: 25.23 - 4th
    - On of these days I will make good on my threat to actually learn to swim this stroke more efficiently (and hopefully faster), but I swam this mostly to get a time for the Flow Swimmers online event that I signed up for. I really worked the walls and tried to get through the event without having my knee protest, and I accomplished both goals.

    200 Back: 2:14.88 - 2nd (31.58, 34.45, 34.54, 34.31)
    - I wanted to get under 2:15 and I did with a beautifully split race (1:06.03, 1:08:85)! So I did a sprint during warmups to try the ledge, and was in lane one. I remember telling my wife that lane was horrible because the flags only reached halfway across the lane. Of course that set me up to swim in lane 1! Anyways, I took it out without much legs and built into it as I planned. The turns were better (as my back was not as sore) and I am I really happy with the swim. I missed swimming with my buddy Trent from RI, but did run into Doug who came down from Maine for the day.

    [Warmups of 1600 yds, plus an additional 18 laps in the big lane between events and for warmdown]. We drove over near BU and picked up a guitar that my son was looking at online before heading back to the hotel to drop off the car. I made reservations online for Hard Rock and we took the T into the city, battleing the drunken St. Patty's Day crowds and pub-crawls. I am happy I made reservations because we bypassed the huge line and were seated and served a lot faster that I expected. After a little shopping we went back to the hotel and vegged out, except for a little walk my son and I took in search for some cookies before bed.

    Sunday:
    50 Back: 27.10 - 2nd
    - I used the ledges again and tried to not stay under as long as I usually do on the second lap. While I wanted to get under 27, I am really happy with this time as I find it so difficult to sprint anything.

    100 IM: 1:02.17 - 3rd (27.22, 34.95)
    - Back in lane 1 and I did my usual out fast then lose it all on breast. I wanted to get under 1:03 and did, beating my time from January. Oh well, this is a top 3 fastest time in the event in my lifetime so I am happy.

    [Warmups of 1300 yards and 22 laps in the big lane between events and for warmdown] After the swims we watched Donna, an 84-year young lady from Maine, crush the 200 fly before driving home.

    Total swimming:
    Warmups: 4100 yds
    Racing: 650 yds
    Warmdown: 1914 yds (66 laps in the well)

    Thoughts...
    - I aged up to the 40-44 group and swam my 100th race as a Masters swimmer with this meet. I have written before that I swam here as an age-grouper and feel blessed with the chance to swim here now. I am amazed to see the certificates from David Berkoff hanging on the walls behind the stands and to take in the brand new score board this year. It is just awesome for me to swim here. It is a very well run meet, this year having more than 650 swimmers, and great folks behing the blocks timing, reffing, and working to make sure everything runs smoothly.
    - My wife and son made the trip. It is funny that in the locker room so many guys talked about their families not being on board to coming to watch. It is a boring meet, even for us swimmers, so I know how our families must feel. Even so, it means a lot to me to see my wife in the stands and know that she is cheering me on.
    - Based on above, I tried to plan my swims so that I wasn't swimming in the first "distance" events of the day, pick back to back events, and avoid sitting at the pool all day. I accomplished that goal! Trying to then plan on when to warm up, try to get in some sprints from the blocks once the main competition pool is open, and then follow the estimated timeline takes some thought. I was able to get on deck before check-ins closed (no online option with this meet) and had some down time between events to not only hang out with my family but check in with my swimming buddies. I even met Guy from a facebook swimgroup and we checked in throughout the meet, even racing side by side in the 100 IM - he touched me out! Dan from Pittsfield aged up to 70 and was breaking lmsc records all weekend long...he might even be gunning from more at our meet in a few weeks.
    - Swimming-wise, I am satisfied with my efforts and performances. After feeling like crap after the WPI scm meet in December, I have committed to swim more Tuesday night practices and the every other Saturday swims that my work schedule allows for. Like Ande has said, I need to stop lugging around this extra 10-15 points which will help make me faster in and of itself. I think that as the weather gets warmer I will be able to get back on the bike and schedule some 5k's to help with overall fitness and weight management. I also need to be more proactive with shoulder and knee exercises as both issues have not been too bothersome, although the long meet has reminded me of them. I also need to figure out breastroke.

    Well, that's a wrap from Harvard. I'm really pleased with the meet and the opportunity to get some racing in after all the hours of training.

    Updated March 19th, 2018 at 09:17 PM by rxleakem

    Tags: harvard
    Categories
    Masters Swim Meets / Events , Planning
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